How to quit coffee without headaches: A Step-by-Step Guide


Kurt Olsen

Coffee, in moderation, has many health benefits. But when one becomes dependent, when one can’t do anything without having had their coffee and exceeds 5 cups a day, there is danger. How can you stop the addiction?

Slow down gradually.

If you have a strong coffee addiction and drink many cups per day in addition to other caffeinated beverages, it is better to gradually stop.

Start by stopping the last cups of the day, those after 3 p.m., which can be responsible for insomnia.

First, eliminate one cup, then two, until you eliminate all or succeed in consuming less according to your goal.

Change your habits, for example, replace the first eliminated coffee with a small snack or a glass of water or go outside.

Go at your own pace, there’s no rush.

Find an alternative

A part of the coffee addiction comes from the habit, the gesture. In addition to the lack of caffeine, it’s also not bringing a cup to your mouth anymore, not going to the coffee machine anymore that creates a void.

And then, when we need coffee to feel energized, when we eliminate or reduce it, we can feel sluggish, tired, and have difficulties concentrating.

To avoid these slumps and replace the habit, find an alternative that you enjoy.

It could be green tea (which also contains caffeine but is richer in antioxidants), hot lemon water, fresh juices or smoothies, yerba mate, ginseng, or just a simple glass of water…

Consume more “anti-fatigue” foods.

If you consume excessive amounts of coffee but have a diet that provides little energy (fast food, prepared meals, deli meats…), you are simply putting a band-aid on your fatigue!

To feel energized, consume more fresh products that contain, among other things:

  • Vitamin C from kiwis, peppers, guavas, oranges, or broccoli;
  • Vitamins E and B from certain fish and seafood such as hake, salmon, cod, or crab;
  • Magnesium from legumes, nuts, and cocoa;
  • Iron from red meat, veal liver, green vegetables, or spirulina.

Sleep and exercise

It will be very difficult for you to stop or reduce coffee if you lack sleep.

In fact, many people try to compensate for a lack of sleep by consuming large amounts of coffee.

But once again, this is only a temporary solution! You need to get more sleep!

And to sleep well, be in shape, and reduce stress, the best solution is physical activity. Whether it’s yoga, swimming, walking or running, cycling, the possibilities are endless and it’s never too late to start!

Drink more water.

Dehydration is a common source of fatigue, which some people try to remedy with a cup of coffee when all they really need is a glass of water!

Make sure to stay hydrated throughout the day and don’t hesitate to reach for a glass of water instead of a cup of coffee when the craving for coffee arises.

Contact Us

For more information or to make comments and suggestions, please contact:
Kurt Olsen
Dairy Development Coordinator, Missouri Department of Agriculture
Phone: (573) 291-5704
E-mail: [email protected]